CFL #598

CrossFit Lackland – CROSSFIT

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Warm-up

*Coaches choice: 5 min

Metcon

The Fittest Games 19.1 (AMRAP – Reps)

https://www.thefittestexperience.com/2019-week-one-qualifier-one

5 Min AMRAP:

25 Front Squats

25 Burpees Over Bar

AMRAP Front Squats in Remaining Time

PRO/AMATEUR/TEAM DIVISION

(MASTERS 35-39, MASTERS 40-44)

185/125 lbs (L4)

MASTERS 45-49, TEENS 16-17 DIVISION

155/105 lbs (L3)

MASTERS 50+ DIVISION

135/95 lbs (L2)

TEENS 14-15, INTERMEDIATE/SCALED DIVISION

115/75 lbs (L1)

COMMUNITY DIVISION

95/65 lbs (At the call of 3-2-1, Go, the athlete will begin with 25 reps of Front Squats followed by 25 burpee over bar. Once the athlete completes their 50 reps, the athlete will go back to their barbell and complete as many reps as possible of Front Squats in the remainder of the 5 minute AMRAP.

The Front Squats consist of the reaching full squat depth with their hip crease passing below the top of their knee and reaching full hip and knee extension at the top of the rep. The bar must come from the ground as NO RACKS are allowed on this workout. If the athlete wishes, they may squat clean the bar from the ground to start their rep. A “No Rep” would consist of an athlete not squatting to full depth and/or not reaching full extension at the top.

The Burpee Over Bar consists of jumping or kicking both feet backwards at the same time and jump up with both feet at the same time, and then jumping over the Barbell with both feet. NO Stepping backwards or stepping over the barbell is allowed. You may jump forward or lateral over the barbell. Your chest must touch the ground each time for the repetition to count.

The final score for this workout is the number of Front Squats completed after the 25 burpee over bar within the 5 Minute time cap.

The tie-breaker for this workout is the total time it takes to complete the the 25 Burpee Over Bar.

Metcon (Time)

5 RFT of:

20/16 Cals on the AAB

10 Devils Press, 50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (*Rest 2 min between Rounds

*Watch to find you how to do the Devil Press

https://www.youtube.com/watch?v=03vstteJ7vY

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